Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

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collagen plays a critical role in building new muscle and recovering from whatever workout it is that you’re doing whether you are hitting the gym because you’re trying to put on muscle or whether you’re going to the gym just because you’re trying to stay alive you are still asking a lot of your body you’re asking your muscles to build new fibers to grow to actually accommodate the training that you’re doing you’re asking all kinds of different things to happen with your connective tissue so that’s why I want to look at collagen and the role that it plays in muscle recovery and overall muscle growth as well you see far too often we look at protein in general we just look at whey protein pea protein vegan protein whatever we just look at protein and we think that that’s all we need to recover from a workout but the reality is that we have a lot more going on in our bodies than meets the eye hey if you haven’t already I want to make sure that you hit that subscribe button make sure you click that little bell so you can turn on notifications so you know whenever I go live or whenever I post a new video ranging from a wide variety of health topics alright so let’s get into the science of what happens okay first of all we have to look at when you workout you are always eliciting a little bit of a micro trauma to the body what does that mean it means that you’re breaking down muscle fibers to a certain extent you’re asking the body to basically tear a muscle fiber so they can regrow a little bit stronger but a lot of people don’t realize that collagen plays a much bigger role in that than what we really think we usually think that collagen just plays a role in our cartilage or connective tissue and things like that but if it wasn’t for the collagen we could never actually build the muscle properly see two things are happening when you’re breaking down muscle fibers you’re having a regeneration of those muscle fibers kind of a replication of cells which I’ll talk about in a second and then you actually have a production of scar tissue connective scar tissue that allows this to happen if you’ve ever gotten a massage before you know that they’re working through some scar tissue a lot of times the masseuse will tell you oh you’ve got a lot of scar tissue build up here etc etc if you’re someone that works out or you’ve just been through a lot of stress where your muscles are tense you develop scar tissue and although it seems like a bad thing it truly is just your body doing what it’s supposed to do it’s supposed to be trying to protect you so it makes your muscles a little bit tougher a little bit stronger and sometimes they build up tough and strong in the wrong places and you end up with these nasty knots okay plain and simple but collagen is a huge cofactor in that process happening and what allows us to actually recover so there’s a study that was published in Europe pmc that took a look at how the body uses collagen in recovery after an intense workout so what they did is they put subjects through an intense workout and then for three weeks they measured their collagen synthesis levels not their collagen levels but their actual synthesis levels basically looking to find out how much of a demand there was for collagen what they found is in the first week there was a huge demand for type 3 collagen synthesis what this means is that type 3 collagen was there to actually stop the trauma to help the healing process to start the muscle on its road to recovery that it could be healthy then the rest of the time of that three-week period there was an increase in type 1 collagen synthesis what does all this mean well type 1 collagen is there to just rejuvenate the muscle helping get a little bit more flexible help support it help give it the glue and the structure that it needs to become bigger and stronger so this repair phase and then there’s get bigger get stronger phase and collagen played a huge role in both so now knowing this we know that collagen legitimately has a purpose in muscle recovery let’s look at what happens when you’re going to the gym and you’re breaking down muscle and how this whole process starts so you go to the gym you break down your muscle fibers your workout to get a little bit of soreness you stretch yourself in a weird way you get used to just a whole different wide variety of exercises well what happens is the first thing is the muscle fiber breaks down a little bit little tears little teeny tears in the muscle fiber well just outside the muscle fiber we have these cells and these cells are called satellite cells and they’re called satellite cells because they sit outside the muscle fiber kind of like little satellites and what happens is when there is muscle trauma even the tiny tiny tiny a little bit these satellite cells turn on they get activated and they fuse together and when what they do is they fuse together and then they fuse to the muscle cell the muscle fiber so the muscle fiber gets bigger so we already have these cells they’re floating around the muscle waiting to get activated and waiting to fuse to make the muscle bigger because obviously muscles grow when we work them that’s the whole job of them they adapt so then those satellite cells replicate because they have a nuclei because they replicate we can repeat this process over and over so think of it like this muscle cell satellite cell floating satellite cell gets activated fuses and adds to the muscle fiber but then the satellite cell replicates and creates another satellite cell that floats okay and then it gets activated again and it grows floats and grows floats and gross because they can replicate that’s how we build muscle but collagen plays a big part in this you see collagen is the glue and without the glue that satellite cell can’t fuse to the muscle cell so it wouldn’t ever really happen so we need the collagen we need the glue to get that satellite cell to glue to the muscle fiber and then we need other forms of protein to build around that and grow and stimulate more recovery so collagen is the glue that holds our muscle recovery in our muscle growth all together so now that we know this let’s take it one step further and break down collagen into the amino acids okay we’ve got glycine we’ve got prolene and we have arginine those are the three amino acids that make up our good friend collagen and they all have something to do with muscle recovery and joint health first off let’s look at protein because proteins job is to rebuild connective tissue and rebuild some of the encapsulation of muscles it’s the harder proteins that we really need to build again the cartilage the connective tissues and things like that then we have the glycine glycine is what gives the muscles the flexibility it’s what gives them sort of that ability to to move and be able to go through different ranges of motion it’s adding the flexibility so if we didn’t have that we’d have very stiff rigid muscles all the time and then arginine the last amino acid encourages blood flow so that’s allowing the glycine and allowing the prolene to get to where it needs to go to rebuild the outer surface of a muscle and the connective tissue that supports the muscle so it’s really a trifecta that allows our bodies to recover in a truly flexible and mobile way then and only then can the other proteins that we consume may it be whey proteins may be pea proteins meat whatever that’s when that comes in and does its job so I don’t want you to think that collagen is just something that’s heavily marketed because it’s popular right now it’s not the case it is popular and it is heavily marketed but I think it’s coming at the right time because now we’re understanding the importance of it and the role that it plays in a multitude of different things so as always if you have ideas for future videos or you want to learn more about how collagen works or how protein works in general just down in the comments section below and I’m happy to help you out I’ll see you in the next video

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Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer

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Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer… Collagen plays a critical role in building new muscle and recovering from whatever workout it is that you’re doing. Whether you are hitting the gym because you’re trying to put on muscle or whether you’re going to the gym just because you’re trying to stay alive, you are still asking a lot of your body. You’re asking your muscles to build new fibers to grow, to actually accommodate the training that you’re doing. You’re asking all kinds of different things to happen with your connective tissue. That’s why I want to look at collagen and the role that it plays in muscle recovery and overall muscle growth, as well.

You see, far too often we look at protein in general. We just look at whey protein, pea protein, vegan protein, whatever. We just look at protein and we think that that’s all we need to recover from a workout. But the reality is that we have a lot more going on in our bodies than meets the eye.

All right, so let’s get into the science of what happens. First of all, we have to look at when you work out, you are always eliciting a little bit of a microtrauma to the body. What does that mean? It means that you’re breaking down muscle fibers to a certain extent. You’re asking the body to basically tear muscle fibers so they can regrow a little bit stronger. But a lot of people don’t realize that collagen plays a much bigger role in that than what we really think. We usually think that collagen just plays a role in our cartilage or our connective tissue and things like that. But if it wasn’t for the collagen, we could never actually build the muscle properly.

See, two things are happening when you’re breaking down muscle fibers. You’re having a regeneration of those muscle fibers, kind of a replication of cells, which I’ll talk about in a second, and then you actually have a production of scar tissue, connective scar tissue, that allows this to happen. If you’ve ever gotten a massage before, you know that they’re working through some scar tissue. A lot of times the masseuse will tell you, oh, you’ve got a lot of scar tissue buildup here, et cetera, et cetera. If you’re someone that works out or you’ve just been through a lot of stress where your muscles are tense, you develop scar tissue. And although it seems like a bad thing, it truly is just your body doing what it’s supposed to. It’s supposed to be trying to protect you, so it makes your muscles a little bit tougher, a little stronger, and sometimes they build up tough and strong in the wrong places and you end up with these bad knots, plain and simple.

But collagen is a huge co-factor in that process happening and what allows us to actually recover. There was a study that was published in Europe PMC that took a look at how the body uses collagen in recovery after an intense workout. What they did is they put subjects through an intense workout, and then for three weeks they measured their collagen synthesis levels. Not their collagen levels, but their actual synthesis levels, basically looking to find out how much of a demand there was for collagen.

What they found is in the first week, there was a huge demand for type III collagen symphysis. What this means is that type III collagen was there to actually stop the trauma, to help the healing process, to start the muscle on its road to recovery so that it could be healthy. Then, the rest of the time of that three week period, there was an increase in type I collagen synthesis.

References:
1) PMC, E. (n.d.). Localization of type I and III collagen and fibronectin production in injured gastrocnemius muscle. – Abstract – Europe PMC. Retrieved from
2) Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise. (15, September). Retrieved from
3) Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. (28, October). Retrieved from
4)Collagen for An Active Lifestyle: Collagen Repairs Muscles | Further Food. (2018, March 6). Retrieved from
5)Inflammation. (n.d.). Retrieved from /

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